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Brussels sprouts, mushrooms and almonds create a dish that contains all of the essential vitamins and minerals, but you’ll also get an even larger amount of some nutrients with unique health benefits. Brussels sprouts make a filling side dish, but this combination of ingredients contains enough protein and carbohydrates to serve as a main meal.

Mirconutrients

When food contains 20 percent or more of the recommended daily intake, it’s considered to be high in that nutrient, according to the Mayo Clinic website. That makes this dish a high source of vitamin A, vitamin B-6, folate and vitamin K, as well as magnesium and phosphorus. Vitamin A keeps eyes and skin healthy, vitamin B-6 helps regulate sleep, appetite and mood, and folate is necessary for new cell creation. Both folate and vitamin B-6 also lower your risk of developing cardiovascular disease. Vitamin K must be present for blood to clot and it regulates bone mineralization, while magnesium and phosphorus are two of the three minerals that build strong bones.

Antioxidants

Vitamin C, vitamin E, zinc and manganese are antioxidants that prevent cellular damage and subsequent disease, strengthen your immune system and ensure other nutrients fulfill their roles. One cup of fresh Brussels sprouts delivers 83 percent of the recommended daily intake of vitamin C. The same serving of frozen sprouts has 72 percent. One ounce of blanched almonds contains 46 percent of the recommended daily intake of vitamin E. All three ingredients contain zinc, with their combined total contributing about 17 percent of the daily value. The Brussels sprouts and almonds deliver more than 40 percent of the daily value of manganese.

Phytochemicals

Phytochemicals, or plant-based chemicals, deliver unique health benefits. Brussels sprouts are one of the best sources of sulfur-containing phytochemicals called isothiocyanates. These sulfur-containing compounds contribute to the flavor of Brussels sprouts, but more importantly, they lower the risk of developing some types of cancer, especially cancers of the lung, liver, esophagus, stomach, colon and breast.

Preparation Tips

Be careful not to overcook the Brussels sprouts because that causes their phytochemicals to develop an unpleasant flavor and scent. If you cook them whole, cut an X into the bottom of the stem so that it cooks at the same rate as the leaves. Clean mushrooms by wiping them with a damp cloth so that they don’t absorb extra moisture. Boil whole Brussels sprouts for about 7 to 10 minutes, until they’re just tender. Heat olive oil or butter in a skillet and sauté the sprouts with sliced mushrooms. If you’re using blanched almonds, toss them in the skillet too, but if you’re using toasted almonds, sprinkle them on top when the vegetables are done.

About the Author

Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines.